The generally accepted conversion is that one pound of stored fat is equal to about 3,500 calories.

This could be thought of as an extra 500 calories per day for one week (7 x 500 calories is 3,500 calories) would be one pound of weight gain. This is a formula that can be used to estimate either gain or loss of weight.

What this means is that a 500 calorie per day deficit could be created by cutting 250 calories from one’s diet along with an additional 250 calories “burned” while doing exercise. If you could create this 500 calorie per day deficit then you could expect to lose one pound per week. Let’s get some examples of each:

To burn an additional 250 calories though exercise, a 200 lb person could:

Walk for 35 minutes at a brisk (4 mph) pace

Walk at a slow (2 mph) pace for about 60 minutes

Do low impact aerobics (like an exercise video) for 30 minutes

Swim laps for 30 minutes

Do yard work (vigorous things like cutting grass with push mower) for 30-40 minutes

Mop floors/clean and vacuum the house for 45 minutes

The general idea is that by making small changes to the amount of calories we take in and ALSO increasing our daily activity level, we can make gradual and long-lasting changes to our weight.

Look for ways to eliminate unnecessary calories while at the same time find ways to get more active and burn calories. Put together, this can be a simple yet effective recipe for success. Give it a try!